I'm BAAAACK!

In my two month hiatus from FitMeBlogging, a whole heck-of-a-lot has happened. I'm ready to start blogging again, mostly because I'm dying to start working out again. Exercising, and blogging about fitness seem to go hand-in-hand. So before I figure out how I'm going to fit fitness into the chaos of motherhood once again, I'll start with a quick recap of the past two months!

First, I bid farewell to my husband as he left for the Wasatch Back Ragnar race a few days before I was due, and prayed that the motorcycle ride my cousin took me on that morning wouldn't send me into labor! It didn't! (NOTHING sent me into labor--not my spin class, not walking 3 miles, not painting new shelves in every closet of the house, not lift class, not reorganizing closets, not cleaning--NOTHING until the day I actually did NOTHING. I finally went into labor in the middle of the night on the day I was scheduled to be induced...5 days after my actual due-date! Hooray!)

A week after the race, I gave birth to this angel baby. I can't believe she's already a month old!

Everything life-changing always happens in sets of 3. Having a new baby was no different! A few weeks before she was born, we found out that my husband could possibly be losing his job. He was encouraged to apply for a new position that could either keep us where we are, or could move us to Colorado Springs. A few days before she was born, he was offered a new position/promotion RIGHT HERE. No big move with a new baby...phew! I am SO GRATEFUL for the blessing of a good job in this economy, but those first few weeks of my husband working LONG hours to adjust, I was sort of wishing we'd just taken the severance package so he could be home with me! Oddly, though, having both of us adjusting to hard things at the same time has really strengthened our marriage.

The third big change happened this week: I turned 30! On Sunday, August 1, 2010, I officially entered the 30's club! I was kind of sad to say good-bye to my fun 20's, but hopefully it just gets better! My husband threw me a "surprise" luau-party that would have actually been a surprise if my 4-year old hadn't told me how much I was going to love the cakes they bought me! Oh well...I had a blast anyway!

With all my life-changes and post-baby-feeling-not-so-cute stage, I was having sort of a mid-life crisis. What does one do in such a situation? Chop off 8 inches of hair, that's what!

It's short, it's sassy, it's blonde again (I dyed it for the first time in 4 years), and I'm hoping I don't regret it! Hair always grows, right?

Now that I've gotten the first post-baby blog post over with, I hope to be back much more regularly! And speaking of "regular," I have to say that there REALLY is something to a whole food/plant-based diet. Hemorrhoids? Gone in a week. Baby weight gain? Only 4 pounds left to lose...I haven't done ANY exercise yet. My body definitely still looks frumpy, but the weight is falling off quicker than ever before! All I'm doing is eating TONS of fruit and veggies. Check out a few recipes I've tried here! It feels good to be back. I'm going to start working out on Monday with an early morning spin class. Can't wait! I also let my sis-n-law talk me into running this crazy race in September. Life does continue after a new baby...phew! I'll see you soon!

When it comes to working out, could LESS be MORE?

I have a good friend who recently started working out regularly. She wants to lose a few pounds, and is working out three days a week for about 45 minutes. She's not seeing any results, and asked me for advice. I immediately told her that maybe she needs to work out more--more often, and longer. But then I started thinking--more about my own situation than hers--is it possible that less is actually sometimes more?

After the birth of my first baby, I worked out consistently, but probably nearly not as much as I do now. I changed my eating habits (tried the South Beach Diet for a few weeks--HATED it, but lost all the baby weight), and continued working out REGULARLY.

After the birth of my second baby, however, I couldn't wait to start working out. The overtraining probably happened during my pregnancy, and I was working out (intensely) anywhere from an hour to an hour-and-a-half six days a week. Soon after my baby was born, I went right back on that schedule. And guess what...I NEVER lost all of the weight before getting pregnant again. It's possible that I had more muscle, but I actually think I was just overtraining. Looking back, I should have probably cut back on the intense workout sessions, really focused on clean eating, and would've had better results.

I hate to say it, but my heart rate monitor is partly to blame. I'm a number gal, and I couldn't stand the thought of seeing my total calorie burn for the week anywhere under 3,000.

I'm completely guilty of the American mentality that if a little bit is good, then a lot must be better! I made a horrible garlic pasta when I was first married. If the recipe calls for 3 garlic gloves than 7 would make it even better, right? Luckily I married well, and my husband and I laughed for days. Another example--if you're supposed to apply sunless tanner once a day, then wouldn't twice a day work even better? I've been beautifully orange more times than I'd like to admit!

I have the same problem when it comes to working out...if I didn't have little rugrats keeping me grounded, it actually sounds fun to me to spend countless hours at the gym. But I would definitely be overtraining, and would probably look no different than I do now (pre-pregnant now, that is).

Overtraining can be especially harmful if you ARE following a diet plan. Over-exercising and restrictive eating will cause your body to hang on to any available fat for fear of never getting any more!

So what's my point? Listen to your body! Are you logging countless hours on the treadmill without seeing results? Are you losing muscle? Are you completely exhausted? As strange as it sounds, for some of us, working out a little less could actually be the answer!

So come July when I'm waking up at 4 am after a sleepless night just to fit in a super long workout before my husband goes to work, remind me...LESS IS MORE! I'll definitely be experimenting and tweaking my life with the birth of #3. As always, I'm open to suggestions!

Can any of you relate? Do you overtrain? Do you undertrain? Do you wonder why you work out so much without ever seeing results?

Will Exercise Make You Fat?

According to the cover story in TIME magazine, exercise won't make you thin. SWEET! Time to throw away my new running shoes, and buy a box of donuts then! Right? The article explains that exercise actually makes us hungrier, so we eat more after than we would had we never worked out. Interesting...but I'm still not convinced.

I'm not a dietician, or a physician. I'm a runner. I'm a daily exerciser. I'm a personal trainer. On occasion, I'm a group fitness instructor. I'm a fit-me-blogger. And I'm a FIRM believer in using exercise as part of a weight management regimen.

It's true that I'm often hungrier after a strenuous workout. And yes--I probably eat more than I would have otherwise. And yes--I often feel entitled to a treat or two or four because I exercised. And yes--I probably often eat more than I actually expend calorie-wise. And yes--even with all the working out I do, I still have some pounds to shed that haven't come off since the birth of Baby #2.

But...I would NEVER give up exercise to solve my weight issues. Just as my body has slowly adapted to running long distances, I know I could train my body (and brain) to eat the right amount of food. I'm healthier, happier, have more energy, and avoid becoming Monster Mom with my regular workouts! And I have seen changes in my body that would NEVER have happened without exercise. So take that, TIME magazine. Don't believe everything you read!

How has exercise helped you in your weight management?

Fitness In The Great Outdoors

I'm going to sneak out on a limb here and say that Spring just might possibly FINALLY be here. After a crazy snow storm last week, the temperatures look like they might actually be on the rise...for good. Well, at least for a few months. HALLELUJAH! I, for one, need the mental pick-me-up that warm temperatures bring.

While living in the-land-of-serious-dark-all-day-long-winters-Finland for a year and a half, I realized how much I really really love the sun. Winters were SERIOUSLY depressing. I remember looking at my watch at 2:00 in the afternoon while walking around in the pitch dark, thinking, "how am I going to survive the day in the dark for 7 more hours before we go home?" Summers in Finland, however, were heaven. The sun never slept!

In my life, I've discovered two things that really do keep me going. SUN. and EXERCISE. I've been missing the sun in a bad way!

I came across one study that shows the great benefits for children of combining the outdoors AND exercise. This particular study shows how a walk in the park improves attention in children with ADHD. I don't have ADHD, but I have plenty of moments (more than I'd like to admit), where I am mentally fatigued, easily distracted, and NEED TO GET OUT OF MY DANG HOUSE! A brisk walk outside ALWAYS makes me feel better. And running around in the park changes the temperament of my 2-year-old (in a good way) even more than a good nap...which is saying A LOT. This outside-induced-happiness has an even greater effect on my mood. Monster-Mom becomes Fun-Happy-Relaxed-Mom.

Besides being a better parent, here are a few more benefits of exercising outdoors:

• Running outside instead of on a treadmill increases the caloric burn by about 5 percent (due to wind and changing terrain).
• Changing temperatures increase calorie burn by about 7 percent because your body has to work to keep the internal temp at 98.6 degrees!
• SUN + EXERCISE = MOTHER NATURE'S ZOLOFT! This study, conducted in 2007 by researchers in England, found that outdoor workouts (i.e. A walk in the woods, a brief retreat, and even gardening) are ALL Better than anti-depressants alone! When they compared the mental benefits of a 30-minute walk outside with an indoor stroll, 71 percent who walked outside felt less tense after. 72 percent of the indoor walkers felt even more stressed.

The treadmill is one of my fondest old friends. I love that I can look down at any given second, and know EXACTLY how LONG I've been running, how FAR I've been running, how FAST I'm running, how much LONGER I'll be running, etc. I'm a numbers-kind-of-girl. But lately with my training, I've been running outside a lot more. And I have to say, I think I'm officially converted.

I honestly used to prefer the treadmill. Not anymore. When I'm outside, I don't feel like I'm running because I have to. I'm not yelling at kids to stay away from the treadmill, to share toys, to stop hitting each other. I don't increase my speed to hurry and get the run over with. I enjoy it. If the kids are with me in the jogging stroller, they enjoy it. I feel much more rejuvenated at the end. 10 miles outside feels like 4 miles on a treadmill (time-wise). Don't get me wrong. The treadmill has, and will always be my fall-back workout. But this summer, I'm going to take advantage of mother nature. I need it.

And running isn't all I'm going to do outside! Here are a few more outdoor workout ideas:

• Walking--one of the best lifetime sports!
• Jogging/Running--need I say more?
• Cycling
• Swimming
• Hiking
• Strength Training at the Park! Seriously...parks are FULL of FREE exercise equipment. Maybe I'll do a full post on this one later...I'm envisioning swing lunges using the swing to elevate the back leg, monkey bars for pull-up(s), straddling benches, swing/slide push-ups, stepping up onto benches, running around the playground, etc.
• Beach Yoga (for those vacationing or lucky enough to live in Sunny CA)
• Jumprope!

Are you convinced yet? Are you ready to trade in your gym membership? What gets you moving outside? Or do you still prefer the treadmill?

Letter to a Pregnant Friend...6 Tips for Losing Baby Weight

Dear Friend,

You've reached the end of your third pregnancy. You will deliver your sweet baby boy in a few short weeks. It's hard not to start worrying about losing the baby weight. But you'll get there. Be patient with yourself. In my mind, the best approach is the gradual approach.

My 2nd baby just turned one, and I still have a few pounds to go! If I could turn the clock back a year (or put myself in your soon-to-be-new-mommy-again-shoes), I would probably tell myself to relax just a bit. When my own little bundle-of-pink-joy was 4 weeks old, I started running. I just HAD to get back into my workout routine. To be honest, starting so soon probably did more harm than good. I would finish my quick 3-mile run on the treadmill to console a screaming baby, get a snack for a sad-mommy-deprived toddler, try to throw a shower into the mix, and end my morning routine pulling my hair out, and totally exhausted (and ornery). Not to mention MAJOR back pain for several weeks.

As you know, time with a brand-new baby is SO SHORT. In a few blink-of-an-eye-months, the baby won't even want to be held as he explores the world away from you. So here's my first piece of advice: Enjoy the little piece of heaven that is yours until HE and YOU are ready. Hold him, squeeze him, cuddle him, smell him. Losing the baby weight will take a while either way, so you might as well savor this sweet time. Be patient with yourself! Remember how long it took to put the weight on...expect it to take just as long to take it off!

When you are ready to face reality, here are a few ideas to get you going.

1. Don't "diet." I know this is a strange bit of advice, but something mentally happens when you feel "deprived" of the foods you love. For me, if I know I can't have something, I want it so much more! Having a new baby is stressful enough. Don't deprive yourself, or beat yourself up over an occasional indulgence. However, pay attention to what you eat! Eat healthy, and eat for hunger. Keep healthy snacks on hand. Here's a list of some of my favorite cart-fillers! Load up on these "super foods" before reaching for the processed (although yummy) junk!
2. Drink water! DO NOT DRINK YOUR CALORIES. I'm not even a fan of diet sodas, but I'll stand on that soap box another day! Water, water, water. Drinking water may also speed up your metabolism...woo hoo! And rather than forcing 8-glasses down each day, use the color of your urine as a gauge! If it's relatively clear, and you're going every 3 or so hours, you're getting enough.
3. Breastfeed, if possible. While I'm a big proponent of breastfeeding, I have to say that I have a love-hate relationship with it. I've nursed both of my babies for a full year. I love it while I'm nursing. I hate it when I need a break. But apart from the fact that breastmilk is great for your baby, it also uses up your fat stores (and upwards of 300 calories a day...just don't use it as an excuse to eat whatever you want!)
4. Sleep! This is definitely where I don't practice what I preach. My baby is just NOW! FINALLY! HALLELUJAH! sleeping through the night! Go to bed early if you need to. And if possible--I know, usually impossible--sleep when the baby sleeps. Rest is soooo important to weight loss! When tired, your body releases cortisol and other stress hormones that actually promote weight gain. When I'm tired, I'm also more likely to reach for the unhealthy food choices.
5. EXERCISE!!!! Like I said, give yourself time before jumping in, but when you're ready, move it! Lately, there's been much discussion on the fact that three 10-minute sessions are just as effective as one 30-minute session. So do what you can, when you can! Go for a brisk walk to get your heart pumping. Add some resistance training (apart from lugging a new baby around...unless you use him as your weight as you do your overhead presses!) And here are a few more of my favorite workouts.
6. LOVE YOUR BODY! The human baby-making body is truly a miracle. Look in the mirror each day, and remember that you've been a partner with God in bringing a baby into this world. YOU are a miracle...and one HOT MAMA!

I can't wait to meet your bundle of joy! Good luck!

Love,

Robyn

P.S. Here is an excellent post from Mama Sweat on having a Fit Pregnancy! Enjoy!

A Simple Weight Loss Formula

Is weight loss your goal for 2009? Losing weight is theoretically pretty simple. Calories in vs. Calories out, right? I've never been a good calorie counter...I honestly have no clue how many I eat in a given day. But I try to remember that food is fuel. Your body actually needs a certain number of calories on any given day in order to function at it's best. Wouldn't it be nice of a little bell went off when we've reached our daily limit? It's so hard to know!

A basic number to go by (which obviously doesn't account for many individual factors) is this:

Women: Multiply your body weight by 10

Men: (you out there, men? Michael?) Multiply your body weight by 12

These multipliers (10) and (12) are average Basal Metabolic Rates. This is your Resting Metabolic Rate (RMR). These are the calories your body requires to maintain normal body functions. First you need to be aware of this number, then you can try to account for the calories you eat on a daily basis (let me know if any of you have a simple way to do this...I've never been able to). THEN you can begin to manage your body weight, and understand why you are or aren't losing, why you have high/low energy levels, etc. Food is fuel, people!

Here’s a simple formula that is KEY to your success: there are 3,500 calories in one pound of body fat. So, if you want to lose one pound of fat per week (an actual achievable goal), you need to expend 3,500 more calories than your body needs to function (RMR). You can achieve this in one of three ways; by eating less, exercising more, or both! Here's an easy way: cut the calories you put into your mouth by 250 a day, and then burn at least 250 a day. (This is where my beloved heart rate monitor comes in handy...psssst...we have a giveaway in the works!) This gives you a 500 calorie a day deficit, which, over the course of 7 days (3,500 calories), should help you lose a pound of fat.

So what's your goal? Ten pounds? That's how you can do it in 10-weeks! Woo hoo!

Happy New Year's Eve! If you're indulging tonight, make sure you really enjoy the indulgence...don't just eat mindlessly. It's all about paying attention! What are you doing to ring in the New Year? See you in 2009!

To weigh or not to weigh...

I just read a post about scale addictions. After the birth of my first child, I was a big time scale junkie. I loved stepping on the scale SEVERAL times a day. First thing in the morning. After working out. Again before stepping in the shower (sans clothing). After a bowel movement. At night. I wouldn't say my mood was necessarily dependent on what the number read. But I just had to know. And I was fascinated by how many pounds I lost while sleeping, pooping, whatever. It was actually during this scale-obsessed period that I eventually weighed less than I remember ever weighing pre-children. My weight was the same weight I reported on my 16-year-old driver's license. Go me.

And then I got pregnant again. I put the scale away. I found out how much weight I'd gained along with my doctor each month. By the end, I'd gained around 40 pounds. The baby was born, and for some reason, I didn't take out the scale. When I've weighed myself since, it's been for a family "biggest loser" competition. And honestly, I've forgotten the weigh-in most weeks. So I haven't been the "biggest loser."

I don't think I want to go back to weighing myself every day (and definitely not multiple times a day). I'm not obsessed about my weight (although I know enough to know that I haven't lost those last 10 pounds...which does drive me a bit crazy). I KNOW that numbers on the scale don't really matter. It's more how you feel, how your clothes fit, blah blah blah.

Why is it, though, that when I was weighing myself more often, I was in the best shape of my life? Meaning: I was working out regularly, eating healthily, and weighing-in daily. Are regular weigh-ins the answer?

I definitely have an opinion on this. I don't want my kids to see me obsessing over the scale. I don't want my moods determined by the numbers. I don't want to "reward" myself for lower numbers with a treat. So maybe I really don't want to know. I've been living pretty happily without the scale (for the most part) for about a year and a half. I haven't weighed myself in over a month. But I would love to lose those last ten pounds (and by lose those last ten pounds I also mean those last inches around the waistline...again, I know the numbers on the scale don't tell the whole story).

I've heard of Mary Lou's weigh. It's a scale that doesn't actually tell you your starting weight. It secretly records it, then coaches you along, and reports the weight lost or gained (while also giving advice). Sounds interesting, right? But I know that I would already know my starting weight. So if the scale shouted out that I'd lost 5 pounds, I'd be mentally telling myself the real number anyway. Thoughts?

I'm leaving the rest to you, fit-a-licious readers. How do you feel about the scale? Does it determine your mood every morning, or is it collecting dust in your basement? Do you even own one? Should I start weighing myself regularly again to keep myself accountable? Or should I ban it for life? Please to tell us your thoughts....